Haven’t we all heard that running regularly can give us arthritis and make our knees weak? IT’s a myth; an old rumor with no truth to it. Running, as an exercise, is inherently good for most people. However, there are certain special circumstances in which running can prove to be damaging to the knees. In this article, we deconstruct the myth of running being bad for knees and give you the facts.
Can running hurt your knees?
To answer this question, we must first understand how knees are built and how running affects them. The function of the knee is to mainly absorb shocks and to maintain contact between the two major bones of the legs the femur and the tibia.
The two C-shaped menisci, the lateral meniscus and the medial meniscus, are the pieces of cartilage that absorb shocks and are the most prone to wear and tear. The wear and tear of this cartilage is responsible for Osteoarthritis and can cause pain and discomfort while walking.
Running is a high-impact activity that can cause damage to the knees if not done right. As mentioned above, as you get older, the meniscal cartilage starts to wear down and the bones come in direct contact with each other when you run and this causes arthritis.
If your knees are weak and your posture is not correct, only then running can hurt your knees. The mechanics of running need to be accurate or it can damage the knees. Even if your mechanics are slightly off, your knees can take a lot of damage due to the repetitive running movement and improper shock absorbency.
If you already have arthritis, then running will cause pain in your already weak knees. Arthritis is a genetic disease and no matter how well you run, if your family has a history of arthritis, you will get it. The good news, however, is that you do not need to stop running completely if you have arthritis. You can resort to physical therapy for knee pain and practice knee therapy exercises to help you with running.
If you do not have a family history of arthritis, but running puts extra force on your knees, your bones will experience friction by rubbing against each other and you can develop arthritis. Arthritis causes unbearable knee pain and needs to be managed by taking physical therapy in Edmonton. Physical therapy for knee pain can help ease the pain by conditioning the knees using knee therapy exercises.
In conclusion, running is not bad for your knees unless your body posture and running mechanism is flawed. As far as arthritis is concerned, genetics play a major role in the development of the disease and arthritis caused merely by running is rare. For knee pain experienced while running, physical therapy in Edmonton by a qualified physical therapist can help you get back on your feet with the help of knee therapy exercises and physical therapy for knee pain.
Do your muscles constantly feel stiff and tight? Do you feel restricted because your muscles have a limited range of motion? Tight muscles can occur to anybody, be it athletes or ordinary people. The tightness of muscles post a workout is a rather common occurrence. Even sedentary individuals experience muscle tightness from time to time due to limited physical activity and movement of their muscles.
How to manage and prevent tight muscles?
Tight muscles can be caused due to excessive physical activity, during and after exercise and also due to prolonged physical inactivity. Tight muscles are painful and frustrating and need to be taken care of as soon as possible. They also restrict movement and cause discomfort when moved. Here are some ways to manage and prevent muscle tightness.
When muscles remain inactive for long periods of time, they become restricted and muscle tightness occurs. This generally happens in sedentary people who sit in one place for long hours and do not get sufficient physical activity. They remain seated in one spot and their body does not get any room for physical movement. Muscle tightness in neck and shoulders occurs as a result of this and damages the posture of the individual. Slouching and poor posture is a classic example of this condition. Remaining stationary for a long time without paying attention to the proper posture and the regular exertion of muscles manifests itself in the form of muscle tightness in neck and shoulders.
The solution for this is to maintain a good posture even while being seated. You should regularly leave your desk to take small walks to stretch your muscles. This ensures that your muscles do not get stiff and tight due to inactivity.
Before and after a workout
Muscle tightness is also observed before or after working out and is commonly seen as muscle cramps and muscle soreness. Muscular cramps are an effect of prolonged muscle tightness which can be highly painful. During contractions, muscles stretch and tighten regularly. But when a muscular cramp occurs, a tightened muscle remains in that position failing to relax and this causes extreme pain. This can occur due to improper exercising, over exerting a particular body area and also due to improper sodium levels in the body.
Muscle soreness is caused due to intense exercise and can last for up to 72 hours. Overworking a particular muscle while lifting or lowering weights causes this painful condition.
The remedy for these types of muscle tightness is to perform physical exercises under the supervision of a trained physical therapist and to gradually increase the intensity of the workout. Staying well fed and hydrated also ensures that muscles receive the adequate electrolytes required to contract and relax efficiently.
Muscle tightness can happen to anyone and is easily preventable if managed properly. Consult an expert physical therapist to guide you in your physical activities to ensure muscle tightness does not hamper your day-to-day activities.
Rehabilitation from ankle impingement usually begins with stretching exercises and range of motion exercises. Most of the symptoms exhibiting impingement can be solved with physical therapy.
Some of the exercises for ankle impingement are as follows:
To do this exercise, face a wall and place your hands on the wall. Now extend the injured leg and place a cloth under the arch of the foot for support. Keep the front part of the knee slightly bent. Now, gently point the toes inward on the back foot. Keep the injured heel on the floor with the knee straight, shift the body weight towards the wall. You will feel a gentle stretch in the calf. Maintain this position for about half a minute. Come back to the normal position and repeat this exercise five times and do it about 10 times a day.
Ankle plantar flexion
Sit with the injured leg crossed over the opposite knee. Use the opposite hand to pull the top of the foot and toes towards the body. This should give a feeling of a gentle stretch on the top of the foot and ankle. Maintain this position for about 30 seconds and repeat this exercise about five times and about 10 times throughout the day.
Ankle inversion exercise
In order to perform this exercise, sit with the injured ankle crossed over the opposite knee. Grip the foot with the opposite hand placing the thumb on the bottom of the foot and fingers across the top of the foot. Gently pull the foot such that the toe comes towards the body and the thumb pushes the inside of the ball of foot away from the body. This should give a gentle stretch on the outside of the ankle. Maintain this position for about half a minute and do this about 10 times a day.
Ankle eversion exercise
To do this exercise sit with the injured ankle crossed over the opposite knee. Grip the foot with the opposite hand and place the thumb on the top of the foot and fingers across the bottom of the foot. Now, gently push the foot downwards with little rotation such that the toes rise up slightly. This should make you feel a gentle stretch on the inside of the ankle. Maintain this position for about half a minute. Repeat this exercise about five times and do it about 10 times a day.
We would also like to mention a couple strengthening exercises for ankle impingement:
You need to have a rubber tube to act as resistance which should be fixed to a stationary object such as a table or a pole. Loop the other end of the tube around the injured leg. Now, sit on the floor facing the object. There should be slight tension felt in the tube when the foot is relaxed. Now gently pull the foot backwards towards the body using the ankle and toes. Maintain this position for about half a minute and then return to normal position. Repeat this exercise about five times and do it about 10 times a day.
Ankle eversion and inversion strengthening
When doing these exercises patients need to make sure that an effective stretch should be maintained for at least half a minute as long as it is pain free. There are a lot of things physiotherapy helps and ankle impingement is one of those.
If you require physical therapy in Edmonton who can help you with physical therapy for ankle sprain, reach out to In Home Physical Therapy.
Torn muscles? Locked joints? Or a fracture? Physical therapists can help solve all of these problems. How is a sports injury recovery managed? When someone pulls a muscle, they are usually asked to get sufficient rest and perform certain types of exercises which helps with sports injury recovery.
We will explain briefly what usually happens in case of common sports injuries.
Torn ligaments and tendons
One of the most common injuries due to sports is torn muscles and ligaments. Sports physiotherapy is used to treat torn ligaments and tendons and various exercises and stretches are prescribed in order to do so.
Tendinitis is a common condition that involves inflammation of the soft tissue around muscles and bones, most often in the shoulder, elbow, wrist, hip, knee, or ankle. The simplest way to treat tendonitis is to first identify the aggravating factor and stop doing it. After that, use ice to reduce the swelling, if any, and be persistent about it. Persistence is the key to driving away these issues that are keeping you from getting back into that workout routine.
Fractures are the breaking of bones due to accidents. From skiing to walking, people have been injured and people have been put into casts. During this time the fracture is immobilized, the muscles weaken.
Dislocations occur due to an external force which pushes the ends of your bones out of the joints. A contact sport is usually to blame for dislocations.
Due to repetitive motion, a number of athletes have to deal with arthritis. Similar to other injuries, arthritis can be treated with physical therapy. Occupational therapy can teach you how to reduce strain on your joints during daily activities. Occupational therapists can show you how to modify your home and workplace environments to reduce motions that may aggravate arthritis.
Contact professional physical therapists who can help you hasten the pace of the healing process of your injuries.
Depression, a highly prevalent mental disorder, is generally treated using anti-depressants and physiological therapy. But did you know that physical therapy can also be used to treat depression? Surprised? Yes, it’s true. Despite depression being primarily a mental health disorder, physical therapy comprising of various exercises can assist in improving the mental health of the affected person. Here’s how to use physical therapy to reduce stress and exercise treatment for depression.
How Does Physical Therapy Help Depression?
Everyone is aware of the physical benefits of physical therapy as it is utilized for the supplementary treatment of various physical ailments, but the role of physiotherapy in mental health is lesser known. Physical therapy and exercise treatment for depression have direct benefits as it stimulates the body’s own nervous system and acts as therapy to reduce stress. The role of physiotherapy in mental health is to stimulate the release of endorphins from the pituitary gland. Endorphins are the hormones that improve the mood and relieve stress. Physical therapy also helps in suppressing the hormone Cortisol which is found to be elevated in depression patients.
Exercise treatment for depression is an ideal alternative for those who do not want to take anti-depressants owing to their side effects. Physical therapy has no side effects and improvement in mood can be observed after just one session. However, these effects are short-term and regular physical exercise is required to show prolonged results.
Indirect Benefits of Physical Therapy for Depression
While the direct chemical mechanism of physical therapy to reduce stress and depression is clearly evidenced, the indirect benefits of physical therapy for depression are not very well-known. Here are some of them:
All these benefits, especially the ones linked to weight loss and weight control lead to an improved self-image and boost the self-esteem of the depressed patient. This, in turn, helps to combat the symptoms of depression and builds a positive body image.
Physical therapy for depression can show various benefits and help fight the symptoms of depression without the use of harmful anti-depressants. Regular exercise treatment for depression under proper supervision by a skilled professional physical therapist can work wonders for depression patients.
There are vast applications of physical therapy in the treatment of medical conditions. It is also a great alternative to surgery that may have complications and leave a patient in recovery longer. The healing benefits of physical therapy are as follows.
For Pain Reduction and Elimination
Pain can be debilitating in the recovery process of a patient, with severe injury. Medical conditions such as arthritis, muscoskeletal disorders, and muscle tears cause intense pain. Pain can leave a person in cold sweat, disoriented, prone to falls, and sleep deprived.
Physical therapy helps patients deal with all kinds of pain. RICE treatments are most common. However, modalities such as electrical stimulation, ultrasound, cold, and heat are also used. TENS units are used to send electrical impulses to the nerves to increase the pain threshold. These treatments help mitigate pain or completely erase the pain.
Recovery From Muscoskeletal Conditions
Muscle and bone related disorders and injuries are the most commonly dealt with problems, in the field of physiotherapy. The physiotherapist deal with fractures, tears, sprains, strains, and pulls every single day. The best recovery methods for these conditions have been thoroughly researched in this field. Injuries that require months of bed rest from the patient, for full recovery, takes only weeks through physiotherapy.
Depression and Other Mental Illness
Physical therapy has had some success in the field of neuropathy and the treatment of mental disorders. Depression, anxiety attacks, Dementia, Parkinson’s, Alzheimer’s, and stress related disorders can be moderated by physical exercise. The therapeutic benefits of the fitness regimen prescribed by a physical therapist, for the treatment of these disorders have been amazing! Patients not only show improvement in their mental states but also lead happier and healthier lives.
How Does Physical Therapy Accomplish This?
Physical therapy doesn’t involve plain and simple exercises that we do in the gym. Their expertise involves a deep understanding of the human musculature and functioning, and how to enhance the recovery capabilities of the body. Thus, they are able to achieve astounding results simply by the use of exercise.
A physical therapy regimen boosts the body’s circulation. An increased blood flow has a plethora of healing benefits. The cells of our body receive nutrients on time, damaged cells are quickly replaced with new cells, body temperature is regulated, and fluids are drained.
Mobility, Flexibility, and Therapy
Improving range of motion and flexibility are all part of physiotherapy exercises. This enables a person to move their body better, react to stimulus faster, and avoid bad posture.
Balance and Proprioception
Balance and proprioception is a more specialized branch of physiotherapy. Vestibular rehabilitation is a treatment method for people suffering from balance disorders. Senior citizens and disabled patients, suffering from loss of balance, can make use of physical therapy services to improve balance.
The rehabilitation programs conducted by physiotherapist are not uniform but tailored to suit the patient’s requirements. Learn more about physical therapy rehabilitation programs at physical therapy Edmonton.
Does your back hurt? Do you experience spinal stiffness, particularly during the early morning? Or is it painful to perform spinal joint movement? It is possible that you may be suffering from spondylosis. These are merely symptoms of Spondylosis and therefore, to get a definitive answer it is best you consult a doctor before reaching any conclusions.
So if you are suffering from lumbar spondylosis, professionals practising physical therapy in Edmonton would usually follow a structured approach as mentioned below. (It may vary depending on the condition.) Do not worry too much about the issue.
Deep tissue massage
This technique targets spasms and chronic muscle tension that builds up through daily life stress. The therapist uses direct pressure and friction to release the tension in your soft tissues by massaging them (ligaments, tendons, muscles).
Hot and cold therapies
By using heat, the physical therapist seeks to get more blood to the target area because an increased blood flow brings more oxygen and nutrients to that area. Blood is also needed to remove waste byproducts created by muscle spasms. Cold therapy helps to slow circulation, helps reduce inflammation, muscle spasms, and pain. You may have a cold pack placed upon the target area, or even be given an ice massage. The therapist will alternate between hot and cold.
Electrical stimulation or e-stimulation is used in treatment for Spondylosis. It stimulates the muscles through variable, but safe intensities of electrical current. It helps reduce muscle spasms, and it may increase your body's production of endorphins, your natural pain killers which eventually aids the process of healing.
When a physiotherapist recommends physical therapy exercises for lumbar spondylosis, the program may include exercises which would be of the following kind
Increase range of motion exercises
Performing these exercises will help you keep your joints moving properly. They can also help relieve stiffness and maintain or increase flexibility.
Exercises to increase strength
If spondylosis has affected your lower back (lumbar spine), you should work to strengthen back muscles as well as your core muscles (abs and obliques). Core muscles work like a "front anchor" for your spine, so if they're strong, they take pressure off the spine.
Increasing your heart rate is crucial for blood circulation. Get your heart rate up to an appropriate level by walking, biking, or swimming. Talk to your doctor or physical therapist about it. You should do some sort of cardio workout 3 times a week.
To understand how the exercises are done you will need to consult a professional physiotherapist. A certified physiotherapist will help you in your treatment for spondylosis and also suggest the right kind of physical therapy exercises for lumbar spondylosis.
No matter how much you try, are you finding it hard to drop those pounds? Well, physical therapy can be of a great help. In this post, we’re highlighting the ways in which physical therapy helps weight loss.
There are a lot of physical therapy exercises to lose weight. How do the benefit the people availing of them ?
Reduction in pain
Physical therapists can help people who are obese to be more physically active and fit by teaching them to exercise in a pain free and fun way. Your physical therapist will design a personalized exercise program to help you safely perform activities with the least amount of pain. Just the action of getting up and moving can help relieve pain.
Physical therapy can help address any muscle weakness or improve the overall muscle strength. Building strength in muscles can help burn calories, make daily activities easier, and relieve joint pain. Gentle and low-impact forms of weight training performed with exercise bands can help avoid joint stress.
With the help of a physical therapist, you can customize a "heart-healthy" aerobic exercise program for yourself. It will elevate your body’s metabolism and burn more calories as a result. Building strength in muscles helps in burning calories. Physical therapists help people, including adults and children with disabilities, to find fun aerobic activities they can perform at their own comfortable level.
Physical therapy helps restore normal movement of stiff joints. These exercises might begin with "passive" motions, and progress to active exercises that you do yourself. Ensure you ask for assistance from a professional physical therapist.
Improve flexibility and posture
Your physical therapist will determine if any of your major muscles are tight, and teach you how to gently stretch them. He or she will also assess your posture, and teach you exercises to improve your ability to maintain proper posture. Good posture can make difficult activities easier and less painful, and even improve your breathing.
Increase activity levels
After you discuss your activity goals with your physical therapist, design your exercise program to address your individual needs and goals. Make sure you stick to it. Your physical therapist will help you reach those goals in the safest, fastest, and most effective way possible.
It is upto you to make a decision. Consulting a professional physical therapist to reduce weight will facilitate your plan to shed those pounds safely and smoothly. As mentioned, you can customize your set of physical therapy exercises to lose weight so as to suit your needs. Get in touch with a professional today.
Did you know that you can gain weight by using physical therapy? Yes, ‘gain’ weight and not lose weight. Physical therapy or exercise therapy is not just for weight loss. With the right regime and proper diet, you can gain muscle mass with physical therapy and increase your weight. Whether you are a skinny person trying to gain muscle mass with physical therapy or a regular sized person trying to convert fat to muscle mass, physical therapy can benefit you in more ways than one. Goodbye, chopstick arms and chicken legs.
Physical therapy for weight training
Physical therapy consists of a wide range of exercises developed to fulfill different physical functions such as increasing core muscle strength, building muscle mass, improve flexibility and agility, and weight training.
Weight training includes exercises which are incredibly effective for building muscle mass. It does not harm the joints and allow the body to have a natural approach towards weight gain.
Using physical therapy for weight training is suitable for those looking to gain weight organically without any rush. Physical therapy will help you gain muscle mass using specifically tailored exercises aimed at increasing body muscles mass. Skilled physical therapists can help you develop a weight training regime suitable for your body and its needs.
5 ways to boost weight gain
Physical therapy can help you weight train and achieve your ideal weight the natural way. You do not need to take medications to increase your muscles mass. Regular physical therapy under the supervision of a well-qualified physical therapist is all you need to gain muscle mass and be fit. You can even contact in-home physical therapy specialists to conduct your weight training at home by booking an appointment online.
Does lifting a heavy box of objects take a toll on your back? Does stretching overhead to get something make you feel 10 years older than you are? Does climbing up the stairs make your muscles ache? If you answered yes to any of these questions, you need physical therapy and exercise to improve muscle strength and build the agility of your muscles. Here’s how physical therapy can increase muscle strength in legs, arms, back, neck and abdominal muscles.
Exercises Tailored to Specific Body Parts
A range of back exercises catering to the back, lower back, and shoulders can help in strengthening back muscles and increasing core strength. Back strengthening exercises can improve the strength in the deep layers of muscles which support your spine. Thus, back strengthening exercises can improve the support to spine making you less prone to injuries and shocks when physical activity is performed.
Back stretching exercises are the best type of exercise to improve muscle strength. Stretching the back restores the balance between spine and hip muscles. As you practice physical therapy exercises flexibility in key muscle groups such as hamstrings and abdominals, the strain on the spine will be reduced. This will also help to increase muscle strength in legs and abdomen.
Lower back exercises serve as a remedy for lower back pain and relieve stress and discomfort in the spine.
Upper and Lower Body Exercises
Physical therapy to rebuild muscle strength comprises a range of motion exercises targeted at increasing core muscle strength of the body. Physical therapy to rebuild muscle strength can help those who have difficulty squatting, climbing stairs, and lifting heavy objects.
These exercises include balancing exercises to improve balance while walking, knee exercises to increase muscle strength in legs, shoulder exercises to rebuild basic strength in the shoulder muscles, and rotator cuff exercises to increase strength for lifting, overhead movements and throwing.
The benefits of physical therapy to rebuild strength will be noticeable in the increased base strength of your knee, flexibility in the shoulder area and stronger hip, ankle and knee muscles.
Tips for Performing Physical Therapy
Physical therapy has a plethora of benefits and should be performed regularly for maximum impact. Physical therapy to rebuild strength must be only performed under expert professional supervision and guidance. Look for certified and highly-qualified physical therapists in your area to help you with staying physically fit using physical therapy and feel younger than you are every day.
An injury to the muscles of the inner thigh is a groin strain. The groin muscles are medically known as the "adductor muscle" group. It consists of six muscles that spell the distance from the inner part of the pelvis to the inner part of the thigh bone. The adductor muscles are particularly active during running and kicking.
Symptoms of Groin Strain
Pain and weakness in the groin region is the main symptom of groin strain. It does affect your ability to change positions and reduces the kicking power. There will be immense pain when you bring your legs together or when you try to lift your knee. Although pain in the groin area is often caused because of groin strain, there are other things that could also be the reason behind this pain. It is very important to get the pain diagnosed by a professional physiotherapist who will be able to tell you the cause of your pain.
Diagnosis of Groin Strain
Most of the groin pain is associated with a groin muscle injury, but groin pain can also be experienced because of hernia. Therefore, it is very important to find out the exact cause of your groin pain. A physical examination from a professional physiotherapist can help you identify if the groin muscle is injured. To identify the location and the severity of the groin injury, ultrasound investigations and MRI techniques are used.
The groin strains are graded 1, 2 and 3 depending on the severity of the injury.
Physiotherapy for Groin Strains
To fasten the healing process of patients with groin strains, physiotherapy is essential. The facility of physical therapy in Edmonton is available. You can make use of this facility to ensure an optimal outcome and reduce the future recurrence of groin strains. A professional physiotherapist who provides physical therapy in Edmonton will treat the patient using the following treatments:
Exercises for Groin Strains
A professional physiotherapist will commonly prescribe the following exercises to patients with a groin strain.
Generally, these exercises should be performed 3 times daily, but seeking advice from your professional physiotherapist could be better. If these exercises do not give you proper results, your physiotherapist will suggest more advanced exercises to reduce the pain.
Physical therapy in Edmonton is considered to be the best treatment for groin strains. If you are having a groin strain problem, you should definitely consult a professional therapist who will be able to better diagnose and treat your problem. Physical therapy can remedy groin strains under the guidance of a professional physiotherapist.